Name: Playbook - Sam Sweeney - 5/20 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.883Z
Duration: 65 min
Description: 5/20 Full Body or Rest Day

Megan

kelly

The end of this split is bitter-sweet. Very excited for what is to come, but sad to see the three legs days a week go 🥲

Rachel

Tracy

Great last day for this challenge!! Can’t wait for the next split!

Lindsay

Happy Saturday!

Week 8 of 8 in current split 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body or Optional Rest Day: 

*this will be a lighter lifting day to balance the training load each week. We will use these days to focus on cardiovascular and muscular endurance with light weight or bodyweight movement circuit training.

Pre Training Warm Up and Mobility: Please choose an appropriate full body warm up routine from the “Activation and Warm Up” section of the app. 

Full Body: 

Circuit 1: AMRAP: 40 Minutes
1. Burpee Pull Up: 5R
2. Wall Walk: 5R 
3: Double Kettlebell Swings: 10R 
4. Bear Crawl: 60 seconds 

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Superman Lat Row: 10R 
6. Hanging Toes to Bar: 5R
7. Weighted Plank Hold: 60 seconds 

Minimal rest throughout each circuit, keep a steady pace

5/20 Training Day Overview

Rep Count: 5R
Tempo: quick
Modification: burpee jump hands to bar [take out pull up], or assisted pull ups [take out burpee]

Set Up: 
- stand underneath the pull up bar, feet hip width apart
- squeeze your glutes, pull belly button to spine, and brace

Execution:
- push your hips back, bend your torso forward 
- reach your hands to the ground, under your shoulders
- jump your feet back
- bend your arms and bring your chest/hips to the ground
- drive your hands through the ground, press your chest and hips away from the ground 
- jump your feet forward in between your hands
- lift your torso and immediately jump your hands to the bar, shoulder width 
- bend your arms, drive elbows to your sides and pull your chest to the bar
- contract your lats, chin over the bar
- lower your body away from the bar towards the ground 
- move directly into the next rep

Burpee Pull Up

Rep Count: 5R
Tempo: steady 
Modification: plank to pike [start in plank, walk hands into pike position] 

Set Up: 
- get down on the ground in a prone position, directly in front of a wall 
- line your feet up to the wall 
- bend your arms and plant your hands on the ground, just outside of your chest
- squeeze your glutes, pull belly button to spine and brace
- keep full body tension 

Execution: 
- use your hands to press the ground away from you and lift your chest off the ground
- as you press the ground away, step each foot onto the wall behind you
- use your arms to push your body off the ground
- use your legs to step your feet up the wall 
- walk your hands in towards the wall as you step your feet up, until your chest is facing the wall in a hand stand position 
- think about pushing the ground away from you at the top of the rep 
- reverse the movement and step your hands away from the wall as you walk your feet back down 
- bring your chest all the way to the ground with control 
- start every rep with chest/hips on the ground

Wall Walk

Rep Count: 10R
Tempo: steady 
Modification: double dumbbell swings

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- get into a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- keep gaze forward, neutral head, neck, and spine 
- extend your arms down, kettlebells between your legs 

Execution: 
- push your hips back, bend your knees slightly, lower the kettlebells between your legs 
- drive your hips forward and swing the kettlebells straight out in front until they are at chest level 
- hips in full extension at the top, arms extended forward 
- contract your glutes
- push your hips back, bend your knees again, and lower the kettlebells between your legs again 
- use the momentum to continue to swing the kettlebells forward

Double Kettlebell Swings

Time: 60 seconds
Tempo: steady 
Modification: no weight 

Set Up: 
- get down on the ground in a table top position 
- position hands under your shoulders, bend your legs and position knees under your hips 
- lift your knees off the ground 2-3”
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- step one hand and the opposite foot forward 
- follow with the other hand and opposite foot
- keep pace steady as you walk forward on hands and feet 
- keep hips in line with shoulders

Bear Crawl

AMRAP 1: 40 MINUTES

Rep Count: 10R
Tempo: steady 

Set Up: 
- loop a large loop band low around a rack or machine 
- get down on the ground in the prone position, chest down, head closest to the band
- grip the band with each hand, pronated grip
- scoot your body away from the rack/machine until you feel the tension of the band pull your arms forward
- extend your arms towards the direction of the band
- extend your legs and point your toes behind you
- squeeze your glutes, pull belly button to spine and brace
- keep head, neck, spine neutral 

Execution: 
- use your trunk [low back/core] to lift your chest and legs off the ground
- pull the band and drive your elbows towards your waist
- contract your lats/core/low back 
- lower your legs and chest towards the ground again as you extend your arms back towards the direction of the band

Superman Lat Row

Rep Count: 5R 
Tempo: steady
Modification: hanging leg/knee raise, forearm supported leg raise/knee raise

Set Up: 
- grip the bar overhead shoulder width apart, death grip 
- think about breaking the bar in half, point armpits forward, contract your lats
- squeeze your glutes, point your toes, pull belly button to spine, and brace
- position feet slightly in front of your torso, hollow position 

Execution: 
- use your lats to pull your torso back as you lift your legs
- keep your legs straight and raise them forward and overhead to tap your toes to the bar
- lower your legs with control until you are in the start position

Toes to Bar

Time: 60 seconds
Tempo: hold 
Modification: no weight 

Set Up: 
- get down on the ground in a kneeling position 
- position a plate on your mid back 
- position your forearms on the ground, elbows under your front delts
- step your feet back, hip width apart
- squeeze your glutes, pull belly button to spine and brace
- keep hips in line with torso 

Execution: 
- hold the low plank position for the specified time 
- keep the tension in your brace
- keep hips from dipping or rising 
- do not let the plate slip from your mid back

Weighted Plank Hold

AMRAP 2: 15 MINUTES

5/20 Full Body or Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

5/20 Full Body or Rest Day

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